5/20/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run

Strength

A1: Clean (RDL) (9 x 1)

A2: Hang Power Clean (9 x 1)

B: Single Arm Dumbell Press (@22X0 3 x 6-8 (each arm))

Metcon

REST 2 min between Metcons

C: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:
Run 200m
25x Wall Balls (20/14)
10x Muscle Ups (C2B pull-ups, more about Ring rows)

D: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:
Row 250m
20x SA KB OH Walking Lunges (53/35)
25x Pull Ups